“营养”决定寿命？2

"Nutrition" Determines Lifespan
“营养”决定寿命
Federica Amatti, a nutrition scientist from the UK, believes that
英国营养科学家费代丽卡·阿马蒂认为
adjusting one's diet according to the body's needs
按身体所需调整饮食
is like making a small deposit into a health account regularly
就像定期去健康账户里存一笔小钱
As health benefits accumulate over time
随着健康收益的日积月累
nutrition also produces a cumulative effect
营养也会产生叠加效应
From preconception to age 2, lay the "foundation" for children
出生前至2岁，为孩子打“地基”
Starting from preconception
从备孕开始
parents should prepare nutritional reserves for their future children
父母就要为未来的孩子做好营养储备
and this should continue until the child reaches 24 months of age
而且要持续到胎儿出生后24月龄
which is a critical period for growth and development in the first 1,000 days of life
这是生命早期1000天生长发育的关键期
From age 3 to 12, cultivate a healthy eating mindset
3—12岁，培养健康饮食观
Kindergartens can introduce science education related to food nutrition
从幼儿园起可开展食物营养相关的科普教育
discuss foods (primarily natural ingredients) with children
与儿童一起讨论食物（以天然食材为主）
and involve them in meal preparation to enhance their interaction with food
也可让孩子参与餐食制备过程，加强他们与食物的互动
From age 12 to 20, focus on three aspects
12—20岁，重点关注三方面
Growth during this period determines the peak of various bodily functions in the future
这一时期的成长决定了未来各项身体机能的峰值
with particular attention needed for nutrition related to the brain, bones, and secondary sexual characteristics
需重点关注大脑、骨骼、第二特征方面的营养。
From age 20 to 40, prioritize "building muscle"
20—40岁，全力以赴“存肌肉”
In youth, protein is the fundamental nutrient for muscle development
青年时期蛋白质是构成肌肉的基础营养
so it's important to increase intake of high-quality protein sources such as eggs, milk, poultry, fish and legumes in the diet
因此在饮食上需增加鸡蛋、牛奶、鸡鸭鱼肉、豆制品等优质蛋白的摄入
From age 40 to 60, an anti-inflammatory diet can extend lifespan
40—60岁，坚持抗炎饮食可增寿
As people age, healthy eating becomes crucial during this period
随着年龄增长，健康饮食是该时期的关键
The Mediterranean diet, which emphasizes fresh vegetables, whole grains
地中海饮食较具代表性，以新鲜蔬菜、全谷物为主
supplemented by healthy fats ("unsaturated fats") and moderate protein, is a good example
辅以健康脂肪“不饱和脂肪”和适量蛋白质。
From age 60 to 80, follow the principles of "eating more" and "eating well"
60—80岁，以“吃多”“吃好”为原则
The elderly should "eat more" and "eat well"
老年人应“吃多”“吃好”
appropriately relaxing dietary restrictions to boost appetite while controlling salt and oil intake to ensure a balanced diet
适当放宽饮食限制，提升食欲，同时控制盐油摄入，确保营养均衡
enjoying a late-life filled with both delicious food and good health
享受美味与健康并重的晚年生活。
（标黄部分为字幕内容，不用口播）